ü Swap cars and buses for walkingü Take regular breaks at workü Reduce the time you spend watching TV, using the computer or playing video games

Adults: Be active daily. Aim for at least 150 minutes a week of moderate activity in bouts of 10 minutes or more – try 30 minutes on at least five days a week. Or 75 minutes of vigorous intensity activity spread across the week.

School age children: Be active daily. All children and young people should engage in moderate to vigorous intensive physical activity for at least 60 minutes and up to several hours every day. Vigorous intensive activities at least three days a week.